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Shoulder Exercises With Dumbbells

 

Are you looking for the best shoulder exercises with dumbbells to help you build a stronger upper body? Look no further! In this blog post, we will provide you with 10 of the most effective shoulder workouts using dumbbells that you can implement today. Whether you are a beginner or an experienced lifter, these shoulder exercise with dumbbells will help you achieve your strength and fitness goals. Keep reading to learn more about these shoulder workouts and get started on your journey to a stronger upper body today!

1) The Military Press

 

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The military press is one of the most effective strength training exercises for developing the shoulders. It targets all three parts of the shoulder muscle, the anterior deltoids, lateral deltoids and posterior deltoids. It is an excellent exercise for overall shoulder health, power and size.
To perform the military press, begin with a light dumbbell in each hand, held at shoulder height with palms facing forwards. Take a deep breath and exhale as you push the dumbbells up until your arms are extended above your head. Lower the dumbbells back down to shoulder height with control, and repeat the movement.
Keep your core engaged throughout the exercise, and make sure to keep your elbows tucked in close to your sides to maximise the effectiveness of the exercise. Aim for 8-12 repetitions in each set and perform 3-4 sets for best results.

2) The Front Raise

 

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The front raise is an important shoulder exercise to add to your strength training routine. It is one of the most effective exercises for working the three parts of the shoulder muscle: the anterior deltoids (front delts), lateral deltoids (middle delts), and posterior deltoids (rear delts). The front raise targets the anterior deltoids muscles in particular, which are located in the front of the shoulder and are responsible for shoulder flexion and internal rotation.
To perform the front raise, start by standing up straight with your feet hip-width apart and holding a pair of dumbbells at your sides. Keeping your core engaged, lift the weights up to shoulder level, then lower them back down to the starting position. During the movement, the arms should remain straight. You can also do this exercise while sitting on a bench or chair, just make sure your back is supported.
For an extra challenge, you can use a resistance band instead of dumbbells. With a resistance band, you will be able to increase the tension and intensity of your workout. Additionally, you can do different variations of the front raise such as a narrow grip front raise, an inclined front raise, and a cross body front raise.
Adding the front raise to your routine will help strengthen and tone your shoulders while improving overall posture. Make sure you start with a lighter weight and focus on perfecting your form before increasing the weight.

3) The Side Lateral Raise

shoulder exercise with dumbbell - Health Clear Source

 

The side raise is an effective exercise for strengthening the shoulder muscles. It targets three parts of the shoulder muscle – the anterior deltoids, the lateral deltoids, and the posterior deltoids. This exercise is important for strength training, as it works all three muscles in the shoulder at once.
To begin, you will need two dumbbells of equal weight. In each hand, hold a dumbbell with palms facing inward while standing shoulder-width apart. Lift your arms outward to the side, keeping them at a parallel angle to the ground. Pause for a moment, then slowly lower the weights back down to your sides. Repeat this movement for 8-10 reps.
For an added challenge, you can use a lighter weight and increase the number of reps to 12 or 15. This exercise can also be done standing on one leg for added balance and stability, or with a slight bend in the elbows to increase resistance.
Perform the side raise as part of your regular shoulder routine for best results. With consistent effort and time, you’ll notice improved muscle strength and toning in your shoulders.

4) The Bent-Over Lateral Raise

 

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The bent-over lateral raise is one of the best exercises for targeting the three parts of the shoulder muscle – the anterior deltoids, the lateral deltoids and the posterior deltoids. This exercise requires you to use two dumbbells and it should be a part of any good strength training program.
To perform the bent-over lateral raise, stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand and bend at the waist so that your torso is parallel to the floor. Let your arms hang in front of you and keep your palms facing each other.
Once you are in this bent-over position, slowly raise both arms out to the side and up to shoulder level. Make sure to keep your palms facing down as you do this motion. You should squeeze your shoulder blades together as you lift, and then slowly lower the weights back down. Repeat this motion for a set of repetitions and then switch sides.
The bent-over lateral raise is great for isolating the shoulder muscles and it can help you build strength and definition in the shoulders. Make sure to keep good form while performing this exercise to ensure that you are targeting the right muscles and avoiding any potential injuries.

 

5) The Rear Delt Fly

 

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The rear delt fly is a great exercise for building strength in the back of the shoulder, or posterior deltoids. It is an isolation exercise that should be included in your shoulder strength training routine to ensure all three parts of the shoulder muscle are working together for improved strength and definition.
To perform the rear delt fly, start by standing with your feet shoulder-width apart and holding a pair of dumbbells at your sides. Lift your arms up in an arc motion until they are parallel to the ground, then slowly lower them back down. As you move your arms, focus on keeping the tension on your posterior deltoids rather than your anterior deltoids. This can help you target the correct muscles more effectively. Do 10-15 repetitions and 2-3 sets of this exercise to get the most benefit.

6) The Upright Row

 

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The upright row is a great strength training exercise for the shoulders. It targets all three parts of the shoulder muscle, including the anterior deltoids, lateral deltoids, and posterior deltoids. The upright row is easy to perform and can be done with either a dumbbell or a barbell.
To do an upright row, start by holding a dumbbell in each hand with your palms facing your thighs. Next, raise the weights up to your chest by bending your elbows and squeezing your shoulder blades together. Make sure to keep your arms close to your body throughout the movement. Slowly lower the weights back down to your starting position and repeat the motion for desired number of repetitions.
When doing the upright row, make sure you keep your back straight and your shoulders down and relaxed. This will help prevent any unnecessary strain on your upper body muscles.
The upright row is a great exercise for strengthening and toning your shoulder muscles. Try adding this exercise into your strength training routine to see improvements in shoulder definition and strength!

 

7) The Shoulder Press

 

dumbbell-shoulder-press-health-clear-source

 

One of the best exercises to strengthen and tone your shoulders is the shoulder press. This exercise works all three parts of your shoulder muscles – the Anterior deltoids, Lateral deltoids and Posterior deltoids. It can be performed with either a barbell or dumbbells, depending on your strength training goals.
To perform a shoulder press with dumbbells, start by standing with your feet shoulder-width apart and hold the dumbbells up to your chest. Your palms should be facing forward and your elbows should be bent at 90 degrees. Keep your back straight and core tight as you press the dumbbells up and overhead until your arms are fully extended. When you reach the top of the movement, pause for a second and then slowly lower the weights back to your chest. Make sure to keep control of the weights during the entire range of motion and take care not to lock out your elbows when fully extending.
The shoulder press is an effective exercise for building strength and size in the shoulders. Try incorporating this exercise into your workouts 2-3 times a week to see results. With regular practice, you will be able to increase the weight over time and enjoy stronger and more muscular shoulders!

 

8) The Clean and Press

 

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The clean and press is a classic strength training exercise which works all three parts of the shoulder muscle – the anterior deltoids, the lateral deltoids, and the posterior deltoids. It’s a great way to build strong shoulders, and it can also help improve your overall upper body strength.
To do the clean and press with dumbbells, start by holding the weights in front of your thighs. From there, bend your knees and hips slightly and use an explosive movement to “clean” the dumbbells up to your shoulders. Next, press the dumbbells straight up overhead, maintaining control of the weights throughout the entire motion. Be sure to keep your core engaged, and your lower body stable throughout the entire exercise.
Once you reach the top of the press, pause for a moment to ensure good form before slowly lowering the weights back down to your sides. Repeat for desired reps. This exercise can be done for high repetitions or lower reps with heavier weights – it’s all about finding what works best for you.

9) The Snatch

 

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The snatch is a dynamic shoulder exercise that is great for developing strength and power. This lift requires considerable skill and technique to execute properly, but it is an excellent way to work the three parts of the shoulder muscle: the anterior deltoids (front delts), lateral deltoids (middle delts), and posterior deltoids (rear delts).
To perform the snatch, begin with a dumbbell in each hand. Your palms should be facing your body and your arms should be straight. In one explosive movement, you want to lift the weights in front of your body until your arms are extended over your head. As you are lifting, be sure to keep your back straight and make sure your elbows stay close to your body.
Once the weights have reached the top, squeeze your shoulder blades together and pause before returning the weights to the starting position. This is one repetition.
For those new to strength training, you may want to try starting with lighter weights until you get used to the motion. However, if you are an experienced lifter, you can challenge yourself by increasing the weight or doing more repetitions.
No matter your skill level, the snatch is an excellent exercise for developing a strong upper body and well-defined shoulders.

10) The Turkish Get-Up

 

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The Turkish get-up is an advanced exercise for strength training that targets the 3 parts of the shoulder muscles – the anterior deltoids, the lateral deltoids, and the posterior deltoids. This exercise also strengthens your core and legs as well as improving your balance and coordination. To perform the exercise, begin by lying on your back with a dumbbell in one hand. Your opposite arm should be straight in the air, and your legs should be bent at the knees.
Next, use your free arm and your core muscles to lift your chest up into a bridge position. Then, use the same arm and leg on the same side to push off the floor and swing your body up into a kneeling position. Finally, stand up and raise the dumbbell in your arm up over your head. You can then return to the starting position.
The Turkish get-up is a great way to strengthen your shoulder muscles while also improving your balance and coordination. If you want to increase the difficulty of this exercise, you can add weight to the dumbbell or slow down the movement. With regular practice and gradual increases in intensity, you can gain a strong upper body in no time!


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